Hey Folks! Boom – mental toughness and a half.  You guys impress me every day.  So I’ve ordered the equipment necessary to test body fat at a segmental level, or whole body only level (the segmental would include the whole body).  Once I get it in, I’ll test it out on Kristin and myself, and…

Hey Folks! Great work today – Folks were sprinting, and it seemed like so long as the double unders went alright for you, there wasn’t too much faster you could go without crushing the row even harder. [av_video src=’https://www.youtube.com/watch?v=QJU5Wmh2cqQ’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2teayk’] Coaches Notes: Today is about the grind.  Grinding through some deadlifts.  Grinding…

Hey Folks! I get the feeling you guys are getting a little better at these higher volume WODs 🙂  The goal is to level up that stamina/mental toughness/aerobic capacity.  We’re more or less just working on adding raw strength and aerobic capacity until the fall.  We’ll be dabbling in a little bit more weightlifting movements,…

Hey Folks! SUnday!  Hope you had a great weekend.  See you tomorrow! [av_video src=’https://www.youtube.com/watch?v=_mHSkHjInS4′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2cr8lf’] Coaches Notes: Do it right.  😛 Hook grip & Horseradish will set you straight on those HPSnatches.  Seriously though, use your hips and hammies.  Mel Cropp you have to go from the full hang, not just the…

Hey Folks! What a beauty grind eh?  The runs weren’t “easy” by any means, but I found the burpee pull ups the most challenging.  Hope you enjoyed it too 😉 I don’t have too much to say today – other than the weather has been great, the gym is coming along (the new one), and…

Hey Folks! Nice sprints today!  You guys looked focused, and powerful.  Some really nice looking cleans went down today.  Stoked with how that whole workout went.  I hope you all enjoyed it 🙂 [av_video src=’https://www.youtube.com/watch?v=dG9Vr3n-LJs’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2edysb’] Coaches Notes: Nice little lung burn coming up for ya.  Set a steady pace and keep moving. …

Hey Folks! Back Squat PR city 🙂 Great work today guys – You all looked great at those high percentages, which means much happier backs.  That’s good news 🙂 Get outside!  Soak up this beauty weather – it’s almost a little *too* nice.  Just kidding there is no such thing.  One of the pull up…

Hey Folks! Boom – perfect Monday workout.  Holy sweat factory.  The humidity was a little intense, but that’s ok – there were some PRs on the pull ups and handstand push ups!  I just want to remind folks, being able to do 3 pull ups, is still more than 2 pull ups.  And that rep…

Hey Folks! I hope you guys all had a great weekend – Happy Fathers day to any of the great Dads that come out to our fine establishment 🙂  I hope you all had a great day too! We’re testing some things this week: Strict pull ups and Strict Handstand Push ups today Back Squats…

Hey Folks! Awesome workout today friends!  I don’t have much to say and this is going up super late.  Come in and workout tomorrow! [av_video src=’https://www.youtube.com/watch?v=bVeAdzNU2ow’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2lw0zy’] Coaches Notes: Step overs mean standing up on the box and then over to the other side.  I know at regionals they didn’t have to…